Why Running on the Spot is Awesome: Benefits of the 100 Up and Variations

[@kenziemacdonald3157]

You really have changed my training and whole entire life. I’m able to fight MMA, run marathons and push a lot of weight without ever being hurt, over tired or hurting my joints and tendons. I’ve fractured my spine, broke my knees and wrists and tore a lat in high school. I was told I’d never play or be the same again, and that was true for 8 years. I’m firing on all cylinders now. Truly wish I could meet you just to shake your hand and say thanks for putting this information out there

[@tjlawless8588]

How did you bring all of it together into a plan? 🤔 its just so many great things

[@jdata]

@@tjlawless8588 best way to do something like that is training blocks. 8wks of running training, 8wks of strength, 8wks of core training, etc. I'm glossing over a lot of details but if you cycle through blocks of training throughout a year you can make well rounded progress.

[@diaryofamadman6436]

your comment just got this guy a subscriber. 18 wheeler destroyed my body so I'll check this out. thanks

[@monstar5746]

MMA will give you brain damage you can't avoid that one

[@danielwalters2971]

I can vouch for this. I do BJJ and kickboxing, and never quite reached my full potential until I came across this channel, and bought his e-book.

[@chefchief3714]

This is one of the most athletic men I’ve ever seen, i truly respect this channel and take a lot of advice from this channel. Thank you

[@TheBigShoe1911]

This guy is making me a monster lmao.....sorry all of US!!!!

[@ttffanny]

@@TheBigShoe1911 and

[@sheezy2526]

Yeah, also not all fake aesthetic single digit body fat % like many fitness gurus who are acting like it is healthy.

[@TheBigShoe1911]

@@ttffanny and

[@slykboss5530]

Never...

[@ghalleon0712]

As primarily a weightlifting guy, the Bioneer has shown how much I've been lacking in everything else. High knees for example, killed me. Doing his calisthenics/mobility stuff the last couple of weeks has helped tremendously, I can't believe I never did them. I should've paid more attention to this guy back when I subscribed last year. Better late than never! PS - I kept hearing "hiney" when he was talking and that may be why I paid more attention to this video

[@vinalchaudhary8342]

I started incorporating crawls at the end of my chest days and weighted crawls as well. Fucking killer.

[@Exalted_Example]

Back when i was a semi-serious powerlifter (365/500/500 @195lbs), i tried yoga for the first time. That turned me into an absolute bitch within 20 mins. And it was just p90x yoga 🤣🤣

[@miketekus1936]

That's the gayest comment on KZbin

[@spoonfed5564]

@Rant TV the only thing that actually matters with fitness is genetics imo. If you have god genetics you can do the dumbest shit and get results. Bad genetics? You could have a PERFECT routine and get subpar results.

[@ddwfw]

Finally someone that talks about it as a viable conditioning method, Mike Tyson could rarely run in prison so he ran on the spot for hours...even when he was released, he ran until the walls of his room were fuming because of the temperature (that's what he said in his book and I'm not going to contradict him)

[@ovidiuvergil]

I tried running in place for 45 minutes 3 times in my life already, it feels amazing, once you are done you feel light and heavy at the same time and you feel like you are truly warmed up. P.S. if anyone wants to try, put a short movie on the tv in front of you, it'll distract you from the tiredeness, and no matter how tired you feel keep going, trust me it's worth it

[@MoPoppins]

I’m still at like the 45 SECOND mark in stamina for high knees, 😂 but I experienced an ENDORPHIN RUSH the other day while doing them! It’s been some time since I last had one, so I had to celebrate it with myself in a journal entry. 👏 🎉 It’s the perfect motivation to push myself to keep going (while also listening to my body to avoid injury)! 💪

[@ovidiuvergil]

@@MoPoppins I didn't do it high knees:)

[@FitLabb]

Big fan of the high knee as a dynamic warmup or as an active rest between exercises.👍 PS: Honored to be featured next to you in Josh Brett’s video the other day as one of the good natural channels he follows. I have a long way to go to be on your level on KZbin, & have big respect for you.

[@TheBioneer]

I just saw that video and was really chuffed, too! Just checking out your channel - really fantastic stuff! Amazing production values, information, and presentation. Keep at it, it’s so worth it! And give us a shout if I can be of assistance 💪🏻💪🏻

[@FitLabb]

@@TheBioneer Thank you so much, that means a LOT especially coming from you. Would love to connect offline sometime, and thanks again for your very kind and supportive words. You really are an inspiration to smaller channels like me trying to make a positive difference here as well.

[@Staticshock-rd8lv]

bioneer you should make a discord man! everyone would join it~

[@perilouslambasting6816]

@Ed Keall hahaha, thank you sir

[@TheKingOfSting32]

OMG you’re here too! GTFO off KZbin and do something with your life!!!

[@juddotto3660]

I'd love to see this as an Olympic sport - Ultra running on the spot 🤣 "we're 12 hours in folks and the competitors haven't moved an inch"

[@vanessa8282vr]

😂😂😂

[@Buff_Drio]

You might get penalized for moving 2 inchs 🤣

[@floatingdisembodiedhead8975]

Lmao

[@JohanJonasson]

Still would make more sense than race walking.

[@jmcantila9104]

Unmentioned benefit: High knees are a staple of Tae Kwon Do training because they are a tremendous Hip flexor exercise and teach the body how to raise the legs high for kicks.

[@theodora_pilates]

So they'd be doing it barefoot, right? I'm wondering if it's better to do it barefoot or with shoes on.

[@ramkitty]

@@theodora_pilates barefoot let all the little stabilizer muscles mobilize in foot ankle and calf

[@theodora_pilates]

@@ramkitty Thanks! That's why I only workout barefoot all my life, but I'm a bit worried about super fast movements like that, esp. on hard/concrete surfaces. He never shows it barefoot in this video either.

[@vandamme6379]

@@theodora_pilates Doing it on grass should be fine. I been doing that for years! God bless.

[@samuelthorley9547]

Show me an aerobic or power sport that doesn't require hip flexion/triple flexion

[@korg3597]

Wooow your body has changed a LOT the past two years😯 Just proves that what you are doing is gold, and actually has a function as you so perfectly explain in every video! May your authenticity never change🙏🏼

[@roryprimrose5570]

100% agree..with this comment..keep up excellent content...functional...and he wears the vivobarefeet too👍🙏🏴󠁧󠁢󠁳󠁣󠁴󠁿🏴󠁧󠁢󠁥󠁮󠁧󠁿

[@frankunpingco5365]

I love this guy he reminds me of all the the different calisthenics we all would do as kids without all of the fancy equipment, very functional, practical and realistic.

[@sharlah4057]

I have never really considered how much this exercise could increase the amount of exercise I can fit in. There are so many excuses to be made about space, equipment and time limitations - this takes all of them away. Excellent video idea.

[@djdancealone3419]

I remember, back when I ran track'n'field in high school, hearing a story about a guy who broke the world record for the 1600 meter dash by just training 100-Ups and nothing else. I forget the guys name. Our coach was adamant about this exercise.

[@erikndingdong4129]

damn that’s actually insane

[@TheStrengthHive]

Walter Geo

[@melonchicharon]

I did jog in place for the Iron Wolf April program when I couldn’t run outdoors due to pandemic restrictions. You make it look intense and cool.

[@Tomara710]

Hi. If I tried any excersize in my bank, the security man would escort me out and stop me coming back.... Good luck with going full-time on here... You truly deserve your success.

[@sifter14]

0:05 lmaoo the neighbours walking by thinking, " oh that crazy shirtless man is out again." love your work man.

[@jacobpowell1882]

“Thank god he’s not crawling around today” 😂

[@underbikedoverconfident1142]

I do the 100 up everyday because of you. It was a great exercise for me as I was only cycling for a year due to lockdown and started getting aches pains I'd never felt before. I'll now do them everyday for life now.

[@zfour814]

It almost seems like youre on a completely different level than fitness channels and their controversy arguments. Brilliant

[@WerazotheLankster]

When I was younger I used to play around with a really exaggerated version of skater hops and it actually saved me from injury once! I was walking on a wet rock semi high up and while I was stepping my foot slipped out from underneath me, but I brought my other foot down and caught myself in a sorta deep skater hop position

[@MoPoppins]

Instinct & muscle memory are amazing. 👍

[@DarkLordShadaou]

I have been taking jiu jitsu and sparring recently so I've been more sore than I've ever been. The slow 100 up feels really good on the sore muscles and even motivated me to stretch some new muscle groups. Thanks for the help as always Batman!

[@jimgardner5129]

Isn't it amazing how we need to be reminded of the simplest things? This is a perfect exercise for me and I would never have thought of it. This guy's awesome. Subscribed.

[@richardevans8908]

I think it’s because people refuse to do any activity unless it looks cool and this doesn’t look cool, training your glutes for example as a man doesn’t look cool that’s why a lot of men would never do it in the gym but the glutes and hip flexors need a lot of work in the modern world.

[@eugeemz]

@@richardevans8908 biggest reason for back pain, all these 20 minute videos of pointless streches and the thing that fixed it for me was one exercise, the glute bridge And now im caked up 😳

[@AgressiveElevatorMusic]

This is staple of my warmup routine. Helped me a lot with one leg stability and seems to help protect me from running injuries.

[@theforgedone]

Congrats on going full time with this! You've always put out content way better than your subscriber count would suggest!

[@Issvor]

11:33 I've been watching you for over a year now and have always been amazed how you're able to post such informative videos so frequently, and I have assumed that youtube was basically your full time gig. Good on you, man! I hope you're able to stick with it

[@JoeMorante-h9u]

This is such a great reminder about the benefits of running on the spot. I love how simple yet effective it is for boosting cardio.

[@FOX58911]

You are, by far, my favorite fitness channel on KZbin. Glad to hear that you are going full time with it. I look forward to what you will bring to the channel in the future. Please keep up the great work!

[@roussabrashid9472]

Started high knees two months back and haven’t had to go to the chiropractor since. Working 11hours in front of the desk, going to the gym twice a week. All it took was the damn high knees. This guy is an eye opener

[@michaelraymond1279]

This guy is really good. He’s better than some may think. He is very unique and thinks outside the box!!! Well done 👍👍👍

[@rolandbujeiro42]

It's amazing that at 50 yrs old I can still pick up new techniques that actually work. I've incorporated several of your work outs into my routines and the gains have been phenomenal! I'm actually enjoying working out again, and seeing what other sage advice you give to improve our lives just a bit more. Thank you 👍

[@Korrath]

Throwing in a comment for the algorithm. And to say thank you, your videos are a tremendous help.

[@tokiomitohsaka7770]

Thank you, I will be sure to add this exercise routine! I am also going to recommend the slow version for my father to help him prevent injuries in his more advanced age.

[@ellesse3862]

Thanks for this one Bioneer, glad you pointed out slow high knees has benefits for those of us with ankle issues, physical limitations doesnt mean you cant exercise or keep fit too as long as you are careful and use common sense.

[@amandacourteaux4587]

Will definitely add these 100 ups to my routine!! Also happy to hear you will be full-time. I love your content and learn quite a bit from you.

[@freespeechisneverwrong9351]

Congratulations that you are now running the channel full time. I wish you every success. Good info every time.

[@spencerwencer4237]

Been doing these for two weeks now. Started the first week just doing the Minor version, and then this week I’ve done the major version every other day. Already noticing that my hips engage wayy more when I run and the increased stability aspect is awesome. Highly suggest this for all runners!! Strong hips matter! :)

[@KrazLux]

So happy for you with the full time transition to youtube. Been obsessed with this channel from the moment I had the Batman video in my recommendation theme which got me back into training after a 4 year step back from fitness from some difficult injuries. Can't wait to see what comes next!

[@jazzhands0404]

Your content is truly unmatched. I've been watching you for a few years now. I got my NASM CPT a couple of months ago, and as I was going through the course, I kept thinking "I learned a ton of this stuff from the Bioneer". Your videos are entertaining, informative, and above all else, backed by science. Stoked to hear you're going full time with this!

[@Kirtahl]

Heck yeah brother, i hope you grow to be larger than the other guys(channel wise) you give a refreshingly balanced perspective.

[@furfamilysue]

I am a 60 year old who does rings and 400 meter type running workouts. I do running in place on a trampoline as it is less pounding for me. I love the variations on the running in place. Love the Bioneer videos.

[@sallyoasispaintingsorigina3859]

This is great thank you - I do 15 minutes every day jogging on the spot, mixing it up with high knees and now including some weights. I’m 54 years old this month and I have never felt better! I used to totally overdo it and go for long jogs or hard hill jogs which I just gave up doing because it was too horrible but doing this every day and knowing that there’s no excuse, has made a massive difference to my body and my mind! I wake up every morning and want to do it and actually watch a virtual walk-through different cities in the world, which is really good so I feel like I’ve had a mini holiday every morning! I love it thank you X PS good luck with your new career - I jumped ship and became a full-time artist four years ago and have never looked back! 😊🎨

[@paddington8248]

I'm planning on moving into a tiny apartment - this will really useful for me!!

[@baileysbugblog6478]

Your calf exercises (the fun jumps and hops) have been absolutely invaluable for my hiking. Gone from feeling there is "no more to give" after only small inclines, to having much, much more endurance. Thanks, you deserve success with this channel!

[@Kylofunn]

I just want you to know that you’re content is one of the best fitness videos on KZbin. Informative and fun. Im sharing your channel with almost everyone i know who is in to fitness. Truly underrated. Well done

[@bobm2368]

FULL TIME ON THE CHANNEL...... Finally. Thought that was on the horizon. Easily my favourite channel on KZbin. MORE CONTENT FOR US. Best of luck to you.

[@marcelloantoniodreier4795]

Did you know about Knees over Toes Guy? I believe you as an legend in so many things will love his ecercises combinations! Especially backwards walking will be a perfect topic of video...I read now so many comments about success stories and I also incoporated backwards moving into my daily exercise...already feel a big differnce in just 10 days!!! Anyway great video & message! Love it! I especially love the Minor version bc I am often at the flat by my girlfriend and workout late at night or early in the morning and need to be quiet...therefore just walking in place and doing your called 100 ups is very unbelievable hips burner. It's amazing how my legs gets heavy from one moment to the next...than each rep is very, very challenging and mental strength builder!!! THANK YOU!

[@rampagesmackssons508]

He has a video talking about kneesovertoesguy already. Knee strengthening video

[@vanessa8282vr]

I have been waiting for someone to bring these variations up. Thank you 🙏

[@SlickRieck]

Love your videos, I start my BMQ for the Royal Canadian Navy next week and you have been a massive resource to help me prepare for it. Stay strong!

[@geminiwriter8875]

Nice to see you go full time! Always awesome seeing youtubers (especially those worth it) earn enough to actually focus on their uploads.

[@chantommy143]

I can partially activate my glutes by simply doing the 100 up minor, which solved a lot of my problems during my training. Thank you Bioneer!

[@PJ808H]

Another example of why this one the best fitness channels. Keep the knowledge coming. 💯💪

[@dimitar2367]

so happy for you Adam, you've been crushing it.. 1 mil subs coming in soon :)

[@wesleychisler4717]

I learned this on here and started doing these on my Full Body day. My tailbone is currently hurt and these are a great leg exercise for me since I can’t squat right now.

[@rampagesmackssons508]

Did you fall and land on it

[@riccardonardin992]

Adam you truly are the hero we don’t deserve but the one we need! Would you be down to make a video on how you manage your time? Im really struggling with working out, studying and having an optional social life. Cheers from Italy! 🇮🇹

[@jakobescher7592]

thanks to all your content my regular day has become a passive workout. Due to my intrest in efficiency this channel is pure gold, all excerices are not only simple but also so versitile and well explained to varry accordingly to my personal goals. looking forward to some more neural training vids all the best

[@jakobescher7592]

also the idea of this channel had a big impact on how i view my personal career

[@derekn5607]

Looking forward to what you've got coming! Take care!

[@caouli]

Congrats on going full time and all in on Bioneer! This is great news

[@kylereece1979]

Congratulations on boosting the Bioneer full time! This is brilliant news and utterly deservingly so. HellYeah. Your book has been incredible to look through as continuing motavations. I love bringing the book with me and readin thru it after getting some Dips/Pullups practiced in the park. And yet another awesome video here too. Best of luck with everything!

[@LifeMaximus]

Really enjoying your channel and it's great to see that you are going full-time with it. Lots of great information on this channel to use. As a mid 50's lifelong runner, my goal is to up my "functional fitness" quite a bit. I've done bits and pieces over the years but not nearly as much as I should have. Thanks for the great content!

[@rolandrush5172]

Super exciting that you will put all your weight behind Bioneer! The videos to come will no doubt be mind blowing!

[@jonathonshaw6688]

Congrats on going full-time Bioneering, Adam! Thanks for the great content!

[@clarity2115]

Amazing, I was just thinking about this because my high knees are hard. I'll practice this exercise as part of my jump roping routine.

[@TheRedVelvetScare]

Going to include these in with my burpees before heavy bag training, thanks for the tips!

[@dirtybirdsf]

I think you mentioned this in a previous video about running. Thanks for doing a focused video on it.

[@markerwin2110]

Wish I'd known about this last year in lockdown. Thanks for the great content and congratulations.

[@ultimateultimatrix70]

So excited for the Bioneer to be full time. You deserve it Adam so excited

[@MatthewPeterMurphy]

Yes! Love your channel!!!!! Follow your dreams! #LetsGo! 💪💪💪💪

[@a.lame.username.]

I have been training this one for a little over thirty years. I'm sure it's one of the keys to maintaining agility into old age.

[@TheDamianvain17]

Very, very, very effective, and underrated movement! It really helped me on a recent marathon, and I'm stoked! Thank you so much for these types of game-changing videos!

[@lobo_solo214]

This is becoming one of my favorite channels, thank you for the great content brother 🙏

[@luciomeyer2536]

I just started the 100 Ups 2 weeks ago and i love it. Nice too see your upload on this topic right now :)

[@Hexal68]

Oh dude, that is great to hear!! Glad to see you have enough support on here to do that. Best of luck my friend!🤜🤛✌🖖💚🍀🔥💧🌬⚡☯️

[@Juju-hg6rf]

Congrats on going full time on the channel. One of the best resources on youtube for sure !!

[@RS-hh4ye]

This channel is an absolute game changer.

[@cygarner1834]

Thanks for the heads up about altering the high knees and still enjoy the benefits.

[@garyreyes8680]

I was doing the minor lvl ones while i was watching this video. 10 minutes & i really feel how my heart beat hard! Man thank you so much, you have such great information & with different levels for everyone:) Greetings from México

[@tracyoffutt8496]

I was wrong and thought this would be a movement I would not use, BUUUT then you showed the use of this movement as a supplement or replacement for the farmers walk and boom! The movement became something I could use in my routine. just goes to show I should take my own advice and "listen before deciding" thanks for the reminder and the new move for my daily workouts.

[@bobbysturdy8727]

Was just looking to an alternative to sprinting and then you post this. Thank you brother!

[@EdwardVilla-z6j]

I've been incorporating high knees into my workouts and they really do make a difference for my running form.

[@vicarious7858]

My mans going up in the world! Congratulations on your success! It's only gonna get better from here 💪

[@franciscozerwes]

Keep up the great work! Hope you do a Witcher training video, maybe closer to the release of season 2 :)

[@wallcroftbrigs2344]

Yes would love a withcer training video. Being strong, agile, have great endurance, and faster reflexes, and the mental aspect of a alpha

[@TheBioneer]

It’s on the content schedule! One the most requested :-)

[@wallcroftbrigs2344]

Thank you so much : )

[@ajithsidhu7183]

@@TheBioneer please do one on how to build up our self physically for beginners quick

[@ajithsidhu7183]

@@TheBioneer also how to build one self up physically menatlly emotionally and finically after a traumatic event

[@Jonas-lc6eu]

I am really happy for you that you can finally work on the Bioneer full time. I have learned so much from you and this channel is inspiring me over and over again. I wish you all the best! Greets from Germany.

[@Lntrn.x]

This was so helpful for Muay Thai. Really helps with kick checking and strengthening the hip flexors

[@calisthenick6131]

This man is the archive of fitness

[@doitriteak]

Love the book you published. Im happy to see your talent to present facts and information is now full time. Hope to see a future book out there. Perhaps individual books titled "Deathstroke Physical Training Manual" or something like that. Options for building all the different areas to include the brain and even diet. Just a thought.

[@wesleyangel777]

Congratulations on your new "movement" from part-time to full-time. I'm glad to have been here for the past few years and watched you progress. It's a shame I only found the channel after my accident, but I'm certainly glad I did, since it really helped me to recover faster than the doctors anticipated. As a matter of fact, it is one of my favorite stories and the catalyst that changed my life toward fitness as a life-long pursuit. Wolverine Healing was the first video I saw and, well, I'm here indefinitely. I know I've said thanks before but in the spirit of things, I'll say it again, THANKS! Also, cheers and may your future be as excellent as your videos! Have a peaceful evening .

[@Peter-tz6rx]

Congratulations on going full time. Love the breadth of knowledge you share.

[@Faizaud]

Awesome, I started doing this before workouts in my room since I couldn't run anywhere. Had no idea it was actually this effective/efficient lol.

[@Luka.shrekie]

Weird, now hear me out I thought you were gone. KZbin took my notifs off from you, and when I found you again I couldn't turn on notifs. I had unsubscribe and subscribe once again, then got to turn on all notifs. Glad I found you again, I really appreciate your insight especially on strength and or things dealing with ability.

[@tarunsihag1832]

Such a pleasing weather you've got there

[@pukofthewilds9000]

Congratulations on going full time with the channel! I'm excited for you. You are one caring and humble human that has improved my life tremendously. Your videos teach and inspire me daily. The work you do is incredible and I'm sure i speak for everyone when i say thank you! You the man, Adam! Oops. I mean, The Bioneer!!

[@joeconnolly7494]

Thanks for all your great info on exercise Adam! Best of luck in your new career!

[@Feder0tion]

Just to say congratulations on going full-time here on the channel. I have been following you for a little over a year now and you have continued to give me new ways to train/think in the functional fitness dynamic - something I have struggled to find for a long time in the industry. I am a great fan and truly wish the best for you and this channel. All the best...

[@georgen5250]

One of the best fitness chanels on youtube

[@crossdagostino5778]

You sir takes variations to a whole next level

[@armandosolorzano570]

Hey Adam, I recently got back into fitness after quitting smoking and your channel has been an inspiration, Ive been bingewatching your stuff non-stop. Also, your footage of the rolling hills in the English countryside looks like where I grew up in northern California, except we have more cows than sheep. Congrats on going full time, hope everything in your personal life gets worked out

[@Smas-ds6pd]

Good on you for quitting smoking! I'm in the beginning process of doing the same...I'm curious to hear how you dealt with cravings. If you don't mind sharing!

[@armandosolorzano570]

@@Smas-ds6pd switching to decaf coffee was probly the biggest thing. I drink decaf with a little regular sprinkled in, plus cacao and mushroom powder. You will feel like crap for a couple of weeks but youll gradually get better. When I crave I think about how much clearer my lungs are when I exercise, which is a huge motivation and makes it totally worthwhile. Brain supplements like omega 3 might help rehab neurotransmitter receptors too, maybe research that. Good luck

[@Smas-ds6pd]

@@armandosolorzano570 thank you so much for the info! Your wisdom is much appreciated!

[@andreastone6128]

I really like your channel. I am watching from Mobile, Alabama, USA. I like the excercises you show, I am working at home to strengthen my back, slim doen my abs, and increase flexability with my hips.

[@MasterLukeRobinson]

The production value is just getting better and better, super professional! Well done. And the acting quality (as demonstrated by answering a phone call during 100 up) are exquisite!

[@nesianhoney94]

I adore your willingness to share your knowledge and personal experience and how you've put yourself out before us all. Thank you

[@JackRAbbitrocks]

Congratulations with your transition into full time. Your content is excellent and you seem like a good guy.

[@stephenlikestools6846]

Good luck with the transition. Be site to put back a little every month towards retirement. I was first exposed to high knees while watching the character Bishop in the movie Alien. And have since used it for a few purposes. If waiting for a bus in cold weather just a few seconds every so often will warm you up. If one us prone to hypo-mania (lessor form), it's a fast way the exhaust and chill ones self. Much love and respect.

[@martinbugge6220]

Happy to hear you'll be on the bioneer full time! Thank you for the great content, cheers from DK!